Kuyinto ejwayelekile ukuthi ukuhlolwa kwe-aerobics nokubunjwa kwabesifazane abakhulelwe kuyasiza kakhulu, ngoba imisebenzi engokomzimba elinganiselayo ifaka isandla emisebenzini yamaphaphu nenhliziyo, futhi iqeqesha imisipha. Imisebenzi yezemidlalo inikeza isimo sengqondo esihle phakathi nokukhulelwa. Ukuzivocavoca njalo okwenziwe owesifazane okhulelwe kuzosiza ngesikhathi sokubeletha.
Izinzuzo ze-aerobics nokubunjwa:
- ukungabi khona kwemishini emsebenzini esikhathini eside ngaphambi kokubeletha;
- ukugcinwa kwezinqubo ze-metabolic ezingeni elivamile ngesikhathi sokukhulelwa;
- "imisipha" ejwayelekile isethoni edingekayo;
- isimo sengqondo esihle sengqondo somama okhulelwe ngesikhathi sokubeletha;
- ukutholakala kokungeziwe, ngaphandle kokulawulwa okuyisisekelo, kwezokwelapha, okuqeqeshiwe phakathi nenkambo yokukhulelwa;
- ukutholakala okusheshayo komzimba ngemva kokuzalwa, kubandakanya nemingcele yesibalo "sokubeletha" kwesifazane.
Abesifazane abakhulelwe baphephile kangakanani ekusebenzeni kwe-aerobics nokubunjwa?
Ukuzivocavoca njalo ngesikhathi sokukhulelwa kuphephile ngohlelo lokuqeqesha olulula. Uhlelo olunjalo lokuzivocavoca awuhlinzeki ngezinyawo noma ugijima. Zonke izivivinyo zisekelwe esimweni esifanele, ukuvikela amalunga avela ngokweqile. Kumele kuqashelwe ukuthi njengoba isikhathi sokubeletha sanda futhi sisondela ekulethwa kwezidingo, ukuvivinya umzimba kumele kunciphise.
Indlela yokwenza i-aerobics noma ukuhlela?
Emikhakheni eminingi yokuzikhandla kunamaqembu aerobics ukubunjwa abesifazane abakhulelwe, lapho uzobe ukhululekile ukubhekana, njengoba kuyoba abesifazane abanjalo abakhulelwe nxazonke. Futhi, ngaphezu kwalokho, akudingeki ukhathazeke ngokuthi ngabe ukuzivocavoca ngeke kukulimaze wena noma ingane yakho.
Uma ungenayo ikhetho leqembu le-aerobics futhi uvakashela iqembu elivamile, kufanele nakanjani utshele umfundisi ngokukhulelwa. Kulesi simo, umfundisi uzokukhethela isethi yokuzivocavoca okukhethekile esifanele isikhundla sakho.
Amathiphu ekuvimbeleni ukuhlanganiswa kwamalungu
Ngesikhathi uqhuba lo msebenzi, ungashintshi isikhundla somzimba ngobukhali. Zama ukugcina isikhundla se-pelvis singapheli ngaso sonke isikhathi. Uma uqhekeka, faka imilenze yakho ibanga elifushane, wehlisa izingalo zakho bese udweba esiswini sakho. Lokhu kuzokusiza ukugwema ukusula imisipha ye-pelvic ne-lumbar.
Kuyinto imfashini ukwenza ukubunjwa noma i-aerobics ekhaya, usebenzisa, isibonelo, ukuvivinya umzimba kwi-DVD-ROM. Kodwa akuyona into ethakazelisayo njengoba amakilasi eqenjini futhi eduze kwalo kungekho mfundisi, ongasetshenziswa njalo. Funda imiyalelo yokuphepha ngaphambi kokuqala ukusebenza.
Ngesikhathi sokuqala kokuqala kokubili kokukhulelwa, awukwazi ukusebenza ngokweqile ngesikhathi sokuzivocavoca nsuku zonke. Emakilasini, gqoka isitifiketi semidlalo esincane esenziwe "ngokuphefumula", okungcono imvelo, impahla. Uma ukuvivinya umzimba kukhulu kakhulu, kunconywa ukuba ugxilile ukugwema ukushisa. Futhi ukuvimbela ukungena emanzini, kutuswa ukuba uphuze amanzi ngaphandle kwemingcele ngaphambi, ngesikhathi nangemva kokuqeqeshwa.
Ukuze uqiniseke ukuthi umthwalo awukho kakhulu, kunconywa ukuba ulawule imvamisa yezinkinga zenhliziyo (isilinganiso senhliziyo). Khumbula ukuthi ngesikhathi sokukhulelwa, izinga lokushaya kwenhliziyo lingahluka kakhulu. Kodwa-ke, kufanele ususebenze: kufanele unciphise amandla omthwalo, uma ungakwazi ukuqhubeka nengxoxo, ukuphefumula ngokuthula.
Esigabeni sesithathu sokukhulelwa isisu sigcwele futhi, cishe cishe, siyophazamisa ukwenza ezinye izivivinyo. Kule ndaba, uma uzizwa ukuthi kuba nzima nakakhulu ukugoba futhi ukugoba, ngokushesha ufake lezi zivivinyo ngokuhamba lapho. Le ndlela izosekela imvamisa yezinhlangothi zezinhliziyo ezingeni elivamile.
Qaphela ukuthi ngemisipha yezintambo ezibuthakathaka, ngisho nomthwalo omncane ongokomzimba kungabangela ukungahambisani nomzimba ngesikhathi sokuvivinya umzimba. Lokhu kuyinto evamile kakhulu ngesikhathi sokukhulelwa, okubizwa okuthiwa ukucindezeleka kwamakhompiyutha. Ukuze usize, kungase kufike izivivinyo ezihlose ukuqinisa leli qembu lemisipha. Uma kwenzeka le nkinga ikukhathaza, xhumana nochwepheshe.